Proactive Health and Fitness Plan
July 9, 2013
First off, let me start this post by saying I am not a health or fitness expert. I am a mom of 3 boys, ages 15 and two 12 year olds, who has developed a plan for maintaining good health and working out regularly. I do this on my own, mostly, by reading books and magazines and using various fitness dvd’s to work out. I have never belonged to a gym or been on any type of diet plan.
The following is my guide to being proactive with health and fitness:
Exercise – 4 to 6 times per week for at least 20 to 45 minutes each workout.
- plan your workouts in advance, for the week – see this workout schedule table by kimberlees korner – it is what I use – it is a blank table that you can fill in your schedule for the week
- Do your workout at a convenient time – like before your kids get up – get up 30 to 45 minutes earlier each day. It will be hard at first but you get used to it and then your workout is done for the day.
- Rotate your workouts for variety. I like to do a variety of different types of exercise. I do cardio one week then yoga the next week then maybe strength training alternating the strength workouts with biking outside or swimming laps. Variety keeps you from getting bored and it keeps the metabolism going strong. There are tons of different dvd’s available – check your local library. That is how I started with yoga and pilates 10 years ago by checking out books and dvd’s from my local library and then I started buying them.
Meal Planning – a must for anyone who has a busy family or a busy life
- Plan meals at the beginning of each week so you will know what you need to buy to cook and you won’t have a last minute excuse of not having the right ingredients to cook a meal and have to go out to eat.
- Find healthy recipes via books, blogs, pinterest or from friends. There are lots of blogs that feature easy to prepare meals that are healthy.
- Try to eat only fresh food and not pre-packaged food that is filled with things that you don’t want to be eating – I know sometimes this is hard to do with a family and a busy schedule.
Keep a Food Journal
- Keep track of what you eat throughout the day to see how many calories you consume – see what you need to adjust. Personally I don’t keep a journal but I think it is helpful if you are just starting a fitness and health plan to do this for a while.
Keep Healthy Snacks on Hand
- Get rid of all junk foods items and pre-packaged snacks that may tempt you
- Keep lots of fresh fruits and vegetable around for snacks
- Look on pinterest or the internet for tips and ideas of healthy snack items
- Do not drink any soda
Don’t Deprive Yourself of Things You Like
- Have dessert 2 or 3 times a week – a reasonable portion! Personally I eat ice cream with my kids at least 2 or 3 nights per week for dessert after dinner – but only 1 or 1 1/2 scoops, not 3 or 4.
Don’t Eat Late at Night – I try to never eat anything past 7:30 pm at night.
Don’t Skip Breakfast or Any Other Meals
Drink a Protein Shake Every Morning for Breakfast
- This is a great way to start your day right with some fruit and protein and some added fiber to keep you full. Personally I think this gives me a lot more energy each morning than eating a big breakfast.
- Here are 2 of the shakes-drinks I have been making lately and really enjoy. Both recipes make a pretty large shake so I often save some to drink a couple hours later for a mid morning snack.
Drink Plenty of Water Throughout the Day
- Add lemon slices to water for a little flavor and cleansing of your insides
- Add a splash of cranberry juice or make cranberry ice cubes from the juice to detoxify the liver
Take a Quality Multi Vitamin Every Day
The above information are the things I do daily to take care of myself and be fit and healthy. I began my fitness and health journey over 10 years ago when my twin boys were about 2 years old. It really helped me with my energy and keeping up with 3 children when I started incorporating healthy habits with regular workouts.
Discipline is the key in making a fitness plan work. I discipline myself each week to write down my workout schedule and hold myself accountable to it each week. Most research and experts agree it takes 21 days to form a new habit but you have to get started and stick with it. Eventually it will just be part of who you are and part of your daily routine. My daily workout is one of the best parts of my day.
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June 3, 2013
Do you workout? If so, do you plan your weekly workouts? Here is my workout planner-schedule that I use to plan my workouts each week: workout schedule table If you click on the highlighted text you should be able to view the schedule and print the pdf if you wish to use it. It is blank and you can fill in your own workouts. This is my own simple form that I made a couple of years ago and it may or may not work for you.
I do believe if you schedule your workouts at the beginning of each week (I do mine on Sundays) you are more likely to stick with them. I have been scheduling my workouts regularly for the last four or five years. I have been working out on my own since 2002. I started with pilates and yoga. We lived in Georgia then and our public library had a great selection of books and dvd’s on pilates and yoga. That is how I began my fitness journey. A couple of years later I began to incorporate cardio, kickboxing and strength training. I now own quite a large collection of various dvd’s on different types of exercise.
Presently I like to vary my workouts from week to week as to what type of workout I am doing. I make myself a personal goal to workout at least 4 or 5 times per week. I am most successful at achieving that goal if I get up early – before my kids – and get in a 30 to 45 minute workout.
One of the reasons I like to vary the types of workouts I do is so that I do not get bored of the same activity. I have read that it is also good to vary your types of activities to confuse the muscles a bit and rev up the metabolism. For example this week I am doing strength-weight training using my Jari Love Get Ripped dvd’s. Last week I did yoga all week Monday thru Saturday using my Shiva Rea dvd’s. Next week I will use my Cathe Friedrich XTrain dvd’s combining cardio and strength.
For me fitness is a daily part of my life. I know that the 30 to 45 minute workout every morning is going to get me going for the day and give me the energy I need for my daily activities.
Also, it is sometimes helpful to have a workout partner or friend. I the past I have walked with a neighbor or rode my bike with a friend or two. These days my cat is my faithful workout friend. I call him my personal trainer. He loves my workout step and to do yoga – Savasana is one of his favorite things to do at the end of my yoga workouts.